Comparing Nutrients in 100 calories Boiled Swiss Chard VS Toasted Sunflower Seeds

Weight per 100 calories

• Boiled Swiss Chard: 500g
• Toasted Sunflower Seeds: 16g

Toasted Sunflower Seed Kernels no Salt have 31 times more energy per unit of mass than Boiled and Drained Swiss Chard, which is very high in comparison to other foods. Boiled Swiss Chard having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Swiss Chard or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Swiss Chard	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	9.46% 9.18g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	35.5% 6.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	2.56% 3.33g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	4.9% 1.86g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	4.96% 2.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	170% 1530μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	4.38% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.7% 0.43mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.3% 45μg	9.6% 38.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	100% 90mg	0.25% 0.23mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	63% 9.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1364% 1637μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	29% 290mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	141% 11.3mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	15% 0.34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	23.6% 165mg	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	80.7% 2745mg	2.33% 79.3mg	3400mg per day for Men 19-50 years
Selenium	8.2% 4.5μg	NA	55μg per day for Men 19-50 years
Sodium	59.7% 895mg	0.032% 0.48mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	12.5% 463g	0.004% 0.16g	3700g per day for Men 19-50 years

Boiled Swiss Chard VS Toasted Sunflower Seeds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Swiss Chard or Toasted Sunflower Seeds?

Lets compare vitamin content per 100 calories of Boiled Swiss Chard vs Toasted Sunflower Seeds:

• 100 calories of Boiled Swiss Chard have more Vitamin A, 3.2 times more Vitamin B1, 9.3 times more Vitamin B2, 2.7 times more Vitamin B3, 3.3 times more Vitamin B6 and 397.9 times more Vitamin C than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B5 than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Toasted Sunflower Seeds provide similar amounts of Vitamin B9 per 100 calories.
• 100 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Swiss Chard as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Swiss Chard vs Toasted Sunflower Seeds:

• 100 calories of Boiled Swiss Chard have 31.5 times more Calcium, 2.8 times more Copper, 10.3 times more Iron, 20.6 times more Magnesium, 4.9 times more Manganese, 34.6 times more Potassium, 1846.7 times more Sodium, 1.9 times more Zinc and 2867.5 times more Water than Toasted Sunflower Seeds.
• Both Boiled Swiss Chard and Toasted Sunflower Seeds contain similar levels of Phosphorus per 100 calories.
• 100 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Swiss Chard have 6.2 times more Carbohydrate, 5.7 times more Fiber and 3.4 times more Protein than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 22.9 times more Fat, 16 times more Saturated Fat and 48.3 times more Omega 6 than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Toasted Sunflower Seeds offer comparable quantities of Energy per 100 calories.
• 100 calories of Boiled Swiss Chard provide inadequate amounts of Omega 6
• Both Boiled and Drained Swiss Chard as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 100 calories.